MAN up and smolov squat with Quads

Hello all, For this log I will be using a couple of products, mainly MAN Sports Pure PF3, Gameday, and Fermented Leucine. For my workouts I will be doing the smolov squat routine for legs and due to recent shoulder impairment (it's still healing a bit) my own version of upper body workouts. I will be drinking pw-30 in the mornings for breakfast before the gym and pure pf3 immediately post workout. I am also taking orange triad as my multi. My ideal plan is to wake up at 8am go lift at 9am and be done by 10:30am and go to my first class. If I have not completed my workout in the time allotted I will most likely go back and finish it asap.

A little about me, I am a full time student taking 18credit hours currently and have neglected squatting for a while in high school and just started back up again. My bench is almost the same as my squat and I will change that. I currently squat 225x5 atg for working set and will be using 250lbs as my 1rm to stay a bit on the safe side. According to the program my projected max should be tree fiddy or so. I've never hit 3 plates on the squat and can't wait to start this up with full intensity!

Why MAN products? I received a sample of gameday with one of my orders and immediately fell in love, and with the current allegations and sales on pure pf3 I decided to pick up a tub to try it out. I will be going through ~two tubs of pure pf3 and gameday throughout this log. I have in my possession 45servings of tiger's blood flavored gameday (I gave some to my dad to try out), unflavored pure pf3, and unflavored fermented leucine. I am excited to see how well pure pf3 will hold up as people claim it can replace protein.

Once again I will be posting the first 3 days that I've done, with my 4th day later today

Had my first day of smolov and it wasn't too bad. I am still in the introductory cycle where I will be squatting 3days in a row then doing lunges 3days in a row. After I finished up legs I went ahead and did my regular chest/tri workout. Later in my political leadership class whenever I flexed my leg I could feel it about to cramp up. As for the pure pf3, do any of you guys have hints on how to best let it dissolve in water, it always gets so frothy.

Today I mixed my tigers blood gameday with pineapple juice and it ended tasted amazing, I highly recommend doing this if you want a more tropical flavor

I was definitely sore this morning but nothing to bad. While walking to the gym my doms went away and I was able to squat comfortably. This freaking weather made my walk to and from the gym pretty rushed lol. Finished day 2 with my partner and we both are liking it thus far, can't wait to hit that 3plate squat!

Workout: Legs, Calves, Shoulders
45(bar)x10 warmup
135x10 warmup
165x8,8,8 working set
175x5 working set
195x2,2 working
205x1 working
135x10 cooldown

Third day of squatting straight, it feels endless lol. The squatting is not too taxing but it certainly does make me think twice about what day it is (as I used to do legs only twice a week). From thurs-sat it's all lunges and then starts week two; squatting every other day and then I can begin the real base mesocycle. My legs feel tighter from squatting so often and are surprisingly not sore! Not sure whether to attribute this to the pure pf3 / fermented leucine (most likely) or the fact that the sheer volume forces the lactic acid build-up to flush away. I am thinking it is the former but am not fully certain yet. My workout partner is definitely feeling sore from the squats, more than me.

Gameday is keeping me strong throughout the whole workout which takes approx 1hr 15min from start to finish and is a good clean energy with no crash. it tasted amazing in pineapple juice btw and I highly recommend to try it out this way! I mixed in 4g of taurine with gameday and my lower back was perfect during squats, did not cramp up or get too pumped like it usually does!

Seated Cable Rows 160x12,12,12,12
-supersetted with-
Lat pulldowns 130x12,12,12,12
*at this point my back was exhausted and I decided to do 3sets of pull ups to failure with two sets of 120lb seated rows to finish it off *
Shrugs 225x20,20,20

Had a pretty killer workout today. Everything felt amazing and the pump was a lot stronger today. I went to workout at 5pm because of school reasons and with all this food in me the workout turned out to be amazing!

Workout: Lunges Chest Tri's
80lb bb Lunges 3x10(for each leg)

Incline BB Bench 155x12,12,12
Cable Flies 32.5x12,12,12
Cable Push 37.5x12,12,12 <- this is essentially a bench motion using the cables that I started doing because my shoulder doesn't handle flat bb bench very well and I needed to replace it

Great log thus far and am curious about the tigers blood. Love Gameday but have only had the blue bombsicle, which is my fav and the fruit punch. I will be following closely.

if you like a pineapple / coconut flavor mixed in with the fruit punch then you have tigers blood. It isn't too bad just some days I don't prefer the flavor. However, now that I mix it with pineapple juice it is A lot more palatable to me every day.

So yesterday was a pretty easy leg day, mainly used as a way to do some exercises I haven't done in a while. So far I am not as sore as I thought I would have been. The first was pretty brutal but as of lately the soreness has decreased and I feel leaner and stronger than when I started. I know that my legs are more solid as they are bigger then they were already.

I just finished smolov jr and dig me some gameday. Good work and keep getting after it!

Originally Posted by pete8407

Game Day is a killer pre w/o! It makes me sweat like non other. I'm in for your run

thank you guys for joining in! I will be running the whole smolov cycle so 14weeks of intense squatting!

Originally Posted by Piston Honda

How are your joints treating you so far? Any lingering soreness from this routine?

Thankfully it is not too hard on my joints after this first week. I felt it in my knee's a bit but nothing too much, orange triad's joint support is something that I definitely notice and can attribute not feeling joint pain to it.

Had a light and quick leg workout yesterday. So far smolov is good and next week is the first mesocycle. I do feel stronger not only the strength of my squat but also the form. This week should be 1 set of 5reps with 80,85, and 90% of my max in prep of going heavy but sometimes I feel that 1 set is not enough and just do 3

Workout: Legs Shoulders
200 BB Squat 5,5,5

Side Raises / Lateral Flies 25x12,12,12
Front Raises 22.5x12,12,12

I keep trying to go up in weight on the raises / flies but my form always gets thrown off, I might try cables next to increase tension a bit

So how's everyone enjoying their weekend? I had to skip back day on saturday and was busy with recruiting all weekend. Thankfully I get to have monday off of school and mondays are one of my intense days (class wise) which means I get to enjoy my workout and take my time on the first day of the mesocycle. I should also have another person joining me as right now I have 2 (about to be 3) other people that I got started on starting strength as they wanted to start lifting and I'm pretty excited about that!

Btw for anyone interested here is my spreadsheet from weeks 1/2 and I will upload my upcoming ones in a bit

and here is my upcoming next month. Of course I will post daily on what I did but this is my projected workouts

Had a pretty killer leg workout today. My legs started cramping up towards the end of today. As for as supplements go I have ordered another tub of gameday, and pure pf3 / leucine. For those not signed up for the 1%'er club you should get in on it because there is a promo going on right now for glutamine peptides+leucine+shaker for $25 shipped, which is a pretty slick deal if you need these supps.
What I have noticed is that whenever I take pure pf3 my stomach is starting to get a bit upset and I am going to be playing around with dosage timing. Such as drinking it during my last set (10min before shake) or after my shower (10min after shake) and see if it makes any difference.
As for gameday I am loving it. 1/2 scoop provides a perfect clean energy with no jitters, no crash, nothing unpleasant at all and I love it. Some days I need to take 3/4 scoop (like today) as waking up early is taking a bit out of me.

So yesterday did just a shoulder workout and gave the legs the rest day they were scheduled for. Today was pretty good, it seem taking pure pf3 before bed is working as well to keep me from being as sore. Might add it back to immediate post though and play around a bit more. Made sure to stretch a bit more than usual because of the cold weather again lately, but still felt a bit stiff.

Workout: Squats Back Bi's
205x7,7,7,7,7 BB Squat - the last set and last two reps were pretty dang rough. My legs were strong but mentally it was starting to get a bit harder.

Had a pretty good chest / leg day yesterday. Gameday is still giving me all of the energy. One thing I do wish is that it came in more flavors than fruit punch, tigers blood, or blue razz. Something mango or peach or lemonade sounds pretty damn amazing.

Had a pretty good chest / leg day yesterday. Gameday is still giving me all of the energy. One thing I do wish is that it came in more flavors than fruit punch, tigers blood, or blue razz. Something mango or peach or lemonade sounds pretty damn amazing.